RESTRICTED: Make It Tonight!

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How’s this for a diet plan? “Not only have I kept off 55 lbs. for over 15 years, but I eat chocolate pretty much every day,” declares Devin Alexander, the L.A. chef who hosts Healthy Decadence on the Discovery Health Channel. Her secret? Stealthy-but-healthy substitutions, including applesauce, yogurt and buttermilk, that boost flavor while cutting fat. “I’m not a tofu chef,” says Alexander, 36, whose new book The Most Decadent Diet Ever! features her signature recipes, including a guilt-free chocolate cake inspired by client Reba McEntire. “One of the goals is to cut out saturated fat,” says Alexander, who focuses on lightened versions of traditional comfort foods like French fries. “Just stay away from the ranch dressing!” she says. “My philosophy is, watch what you need to watch, and don’t worry so much about the rest.”

POTATO CHIP-CRUSTED CHICKEN

206 CALORIES per serving

POTATO CHIP-CRUSTED CHICKEN

Serves 2

2 3-ounce boneless skinless chicken breasts, visible fat removed

1/3 cup low-fat buttermilk

Olive oil spray

1/2 teaspoon onion powder

1/4 teaspoon paprika

1/4 teaspoon black pepper

1/8 teaspoon salt

1 pinch of cayenne

1 1/2 ounces (about 1/2 cup) finely crushed Baked! Ruffles potato crisps

1. Place the chicken breasts between two sheets of plastic wrap or wax paper. Use the flat side of a meat mallet to pound them to an even 1/2-inch thickness.

2. Transfer the chicken into a resealable plastic bag that is slightly larger than the breasts. Pour the buttermilk over the breasts, seal the bag and then turn the bag to coat.

3. Refrigerate the breasts for at least 6 hours or overnight, rotating once or twice.

4. Preheat the oven to 450° F. Lightly mist a nonstick baking sheet with olive oil spray.

5. Mix onion powder, paprika, black pepper, salt and cayenne in a small bowl. Put the crushed potato chips in a medium, shallow bowl. Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer the breast to the bowl of crushed chips and cover completely with the chips. Place the coated breast on prepared baking sheet. Repeat with the remaining breast. Discard any remaining marinade.

6. Lightly mist the top of both breasts with spray. Bake for 4 minutes, and then flip the breasts with a spatula, being careful not to remove the coating. Lightly mist the tops with spray and bake for another 3 to 5 minutes, or until coating is crispy and chicken is no longer pink inside. Serve immediately.

TIP: To crush the chips, place them in a resealable plastic bag and pound with a rolling pin or the flat side of a meat mallet.

CHOCOLATE CHOCOLATE BROWNIE CUPS

101 CALORIES in 2 brownies

CHOCOLATE CHOCOLATE BROWNIE CUPS

Makes 48

Butter-flavored cooking spray

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

8 egg whites

2 cups sugar

1/2 cup unbleached, all-purpose flour

1 cup unsweetened cocoa powder

2 teaspoons instant espresso powder

1 teaspoon baking powder

1 teaspoon salt

3/4 cup plus 2 table-spoons mini semi-sweet chocolate chips

1. Preheat oven to 350° F. Thoroughly mist two 12-cup nonstick mini-muffin tins with spray.

2. Using a sturdy whisk, mix the applesauce, vanilla, egg whites and sugar until well combined in a large mixing bowl. Add the flour, cocoa powder, espresso powder, baking powder and salt. Stir until just combined and no lumps remain.

3. Working in batches, fill each cup until just barely full. Sprinkle 1/4 of the chips evenly over the brownies in each of the tins.

4. Bake for 10 to 12 minutes or until a toothpick inserted into the center of the cups comes out dry (a few crumbs are okay).

5. Transfer the pans to a cooling rack and allow them to cool for 5 minutes. Using a butter knife, gently lift the brownies from the muffin tins (if they stick, carefully run the knife around the edge of each cup). Allow them to cool on the rack for another 10 minutes. Repeat with the second half of the batter and the remaining chips.

RESTAURANT RECIPE

Olive Garden’s Tuscan Garlic Chicken

Break out the salad and bread sticks! Now you can enjoy one of the eatery’s most-requested recipes at home. Want a more health-conscious version? Substitute whole wheat pasta for the fettuccine. And check out olivegarden.com to watch a video of one of the chain’s chefs preparing the dish.

Serves 6

6 boneless, skinless chicken breasts

1 1/2 cups and 1 tablespoon flour

5 tablespoons extra virgin olive oil

1 tablespoon salt

2 teaspoons Italian herb seasoning

2 teaspoons pepper

1 1/2 cups heavy cream

1 tablespoon roasted garlic, chopped

1/2 cup white wine

1 red pepper, julienne cut

1/2 pound whole leaf spinach, stemmed

1 cup Parmesan cheese, grated

1 pound curly or regular fettuccine

1. Preheat oven to 350° F.

2. Mix 1 1/2 cups flour, the salt, pepper and Italian seasoning in a shallow dish. Dredge chicken in the mixture, shaking off any excess.

3. Heat 3 tablespoons oil in a large skillet. Cook chicken breasts two at a time over medium-high heat until golden brown and crisp (2-3 minutes). Add more oil for each batch as necessary.

4. Place cooked chicken breasts on a baking sheet and transfer to preheated oven. Cook for 10-15 minutes or until internal temperature reaches 165° F.

5. Cook pasta according to package directions. Drain and set aside.

6. Heat 2 tablespoons oil in a saucepan. Add garlic and red pepper and cook for approximately 1 minute. Stir in 1 tablespoon flour, the wine, spinach and cream and bring to a boil. Sauce is done when the spinach wilts. Complete by stirring in the Parmesan cheese.

7. Coat pasta with sauce, then top with chicken and remaining sauce. Garnish with extra Parmesan cheese.